Colcannon for Samhain - Traditional

WARNING TO DIABETICS:

TRADITIONAL WICCAN HOLIDAY MEAL THAT WILL SPIKE YOUR SUGAR.

PROCEED AT YOUR OWN RISK!

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallow's Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

I know you're looking at the list of ingredients wondering what potatoes are doing in a recipe for diabetics. Well... guess what? Some dishes are just tradition and should not be messed with. End of discussion. Portion control is key with this one.

Enjoy this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (turkey or chicken works, too)
• 3 lbs Yukon Gold potatoes, halved
• Milk as needed
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 5 tbsp butter
• Avocado oil
• 2 onions, chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

 Preparation:

Fry the venison in a little avocado oil and set aside.

Boil the potatoes in salted water until tender and

scoop out into a second bowl, reserving the water.

While the potatoes boil, sautee the onions, mushrooms,

scallions and parsley in a bit of avocado oil.

Add the meat to the saute and blend well.

Add cabbage to the reserved potato water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and return potatoes to the pot.

Mash the potatoes and add salt, pepper, butter and milk until creamy but not runny.

Then blend in the thoroughly drained cabbage.

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!

Crab Stuffed Mushrooms

 Adapted from a recipe found on Food.com.

Let's say you're invited to a pot luck dinner party, you're asked to bring an appetizer, and you're just not in the mood to make my Cannellini Dip again... Well, rest assured these tasty morsels will be the hit of the party. 

After trying them just once, these beauties have become part of the line-up for Christmas Eve's Seven Fishes Feast... Enjoy! 

Ingredients:

• 1/4 cup olive oil or 1/4 cup melted butter
• 24 lge white mushrooms
• 12 oz flaked crabmeat
• 4 tbsp finely chopped onions
• 1 tbsp Dijon mustard
• 1 cup shredded parmesan cheese
• 1/2 cup plain breadcrumbs
• 2 tsp parsley, chopped
• 1/4 tsp crushed Aleppo pepper
• 1/8 tsp black pepper
• 1/8 tsp garlic
• 1/8 tsp salt
• 1 egg, beaten
• 3 tbsp mayonnaise

 

Preparation:

Spray a 9x12-inch glass baking dish with cooking spray.

Use an additional baking dish if needed.

Drizzle olive oil or butter in the bottom of the baking dish.

Clean mushrooms using your preferred method. For me that’s washing under cold running water. Trim the edges of the mushrooms with a cuticle scissor to allow for easier filling.

Remove stems, set aside caps and chop stems to add to filling.

In a medium bowl, mix crabmeat, chopped mushroom stems, onion, mustard, 1 cup parmesan cheese, bread crumbs, parsley, Aleppo and black pepper, garlic and salt. Mix well and then stir in egg and mayonnaise.

Use a teaspoon to mound filling onto each mushroom cap. Mound a generous portion of the shredded parmesan cheese on top of each filled mushroom. Bake for 20 to 25 minutes at 425°F and serve hot. Can be prepared ahead, refrigerated and then baked just before serving (add 7-10 minutes additional baking time).

Blessed be… and happy cooking!

German Cucumber Salad

When I was growing up in Germany, this salad was a family favorite. It was traditionally made with sour cream, but I have been making it for years now using low-fat yogurt and have tweaked it to what I think is a good, healthier substitute. You be the judge... Enjoy!

Ingredients:

• 1 English cucumber peeled and sliced very thin
• 1/4 onion sliced to same thickness (work off 1/2 onion for safety)
• 3/4 cup low fat yogurt
• 2 tbsp olive oil
• 3 tbsp white wine vinegar
• 1/2 tsp sugar
• 1/4 tsp kosher salt
• 1/8 tsp black pepper

Preparation:

Blend all ingredients except cucumber and onion in a suitable mixing bowl. Set your mandolin thin enough so that slices will just about bend under their own weight.

Slice the cucumber into the bowl being very careful toward the end as blood is definitely not part of the recipe. Use a glove or the guide that comes with the tool.

Working with half an onion so you have a "handle", slice 1/4 of the onion into the bowl.

Blend well and serve.

Blessed be... and happy cooking!

Creamy Mushroom Chicken & Broccoli

In an effort to create dishes using my new excitement for white meat ground chicken I make at home, I thought about my love for earthy comfort food and came up with something I believe to be truly special. Each of the ingredients has its own standalone flavor, but together they create a harmonious and balanced flavor pallet that blew me away once it all came together.

With the inclusion of the cream of mushroom soup this may not be the utmost in healthy cuisine, but with the fast-cook barley it is definitely something that's decent enough for a quick workday dinner.

Ingredients:

• 1 lb ground white meat chicken
• 2 cloves garlic, minced
• 1 lge yellow onion cut up
• 8-10 oz sliced baby portobello mushrooms
• 1 small head broccoli, cut into bite size florets
• 1 10.5 oz can cream of mushroom soup
• 1/2 cup red or white wine of our choice
• 2 tbsp olive oil
• 1 tbsp salted butter
• 1/4 cup raw pepitas
• Salt & pepper to taste
• 1 cup pearl barley - rinsed thoroughly
• 3 cups chicken stock

Preparation:

In a small frying pan roast the pepitas over medium heat with a dash of olive oil. Toss frequently as they brown and salt as desired. Set aside. Boil or steam the broccoli florets but leave them slightly firm for use later. 

Cook the barley according to package directions, but use 3 cups stock for a better mouthfeel. Set aside but keep warm.

Fry the ground chicken with 1 tbsp each olive oil and butter in a large Dutch oven. Add salt to taste and set aside for later.

Add the final tbsp oil to the pot and sautee the garlic, onion and mushrooms. Season with S & P to taste. Add the cream of mushroom soup (rinse the can with wine) and blend. Add chicken and broccoli to the pot and mix.

Serve over a bed of barley and garnish with pepitas.

Blessed be... and happy cooking!

Weekend Ramble: Time to Talk About Thyme

I find it so interesting to find real health benefits in foods we commonly use already. Granted, thyme is not going to cure your diabetes, but it IS good for you and will add flavor to your diabetic friendly dishes. Full credit for this article goes to the American Diabetes Association where I found it posted in their Diabetes Food Hub. Enjoy!

It’s Time to Talk About Thyme

by Emily Weeks, RDN, LD

It’s time to talk about the benefits of thyme and why you should be using this aromatic herb in your diabetes-friendly cooking. Beyond its enticing fragrance, thyme offers a wealth of health benefits, making it a wonderful addition to meals for individuals managing diabetes. In this article, we'll delve into the nutritional benefits of thyme, how to use and store it, and offer a few tasty diabetes-friendly recipes that you can try tonight!

About Thyme

Thyme is an herb from the mint family and a staple ingredient in kitchens around the world—with small, fragrant leaves that are typically green-gray in color. It thrives in sunny and dry conditions and can be grown both outdoors in gardens and indoors in pots.

How to Pick and Store Thyme

When shopping for thyme, look for fresh, vibrant sprigs with intact leaves and a strong smell. To maximize thyme's shelf life, wrap fresh sprigs in a damp paper towel and store them in a plastic bag in the refrigerator. This helps maintain the herb's moisture and aroma for up to a week.
 
Alternatively, you can dry thyme by hanging it in a well-ventilated area. Once dried, store it in an airtight container away from direct sunlight, where it can retain its flavor and fragrance for several months. You can also find dried thyme in spice aisles, which is a convenient option for year-round use.

The Nutritional Benefits of Thyme

Since it is typically used in small amounts to garnish and add flavor to dishes, thyme can contribute small amounts of certain essential nutrients like vitamin C, vitamin A, potassium, and magnesium to your eating plan.
 
Thyme contains several antioxidants, including thymol and rosmarinic acid. These compounds have been shown to have anti-inflammatory and antimicrobial properties.

How to Use Thyme in Your Cooking

Thyme offers a pleasant, slightly sweet, earthy taste with subtle hints of mint and lemon that enhances the flavor of dishes. It pairs well with various meats, including poultry, beef, lamb, and fish. Sprinkle some fresh or dried thyme leaves over roasted vegetables or incorporate them into marinades, soups, stews, and sauces for a delightful aromatic touch. A serving of thyme is two tablespoons when fresh or one teaspoon when dried.
 
Thyme also pairs well with other herbs such as rosemary, oregano, and parsley. Mix and match these herbs to boost the flavor of your dishes. Whether you're preparing a hearty roast, a fragrant soup, or a light salad, thyme can be your trusted companion in the kitchen to add depth and aroma to your dishes.

Diabetes-friendly recipes featuring thyme:

Sautéed Thyme Mushrooms

Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal.

Lemon Thyme Shrimp Stir Fry with Cauliflower Rice
This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels.

Roasted Pork Tenderloin with Thyme and Balsamic Roasted Grapes
Infused with aromatic thyme and garlic marinade, the tender pork is a flavor-packed masterpiece. 

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Sunflower Salmon & Lemony Cucumber Salad

During my exploration of mayonnaise and Panko as a base for a fish coating years ago my eye caught sunflower seeds at the grocer. I said to myself "Hey... why not?", and so this little gem was born. The final consistency lends itself to be more of a topper than an all around coating, in my opinion. Enjoy!

Ingredients:

• 2 sockeye salmon filets – about 6 oz each
• 2 tbsp plain Panko
• 2 tbsp mayo
• 2 tbsp roasted sunflower seeds
• olive oil as needed
• salt & pepper
• white wine vinegar
• lemon juice

Preparation:

The Fish:

Salt & pepper the sockeye filets. Mix together mayo, plain Panko, toasted sunflower seeds and a touch of olive oil to a thick but workable paste and coat the top of the fish. Bake at 350 degrees skin side down for about 12-13 minutes.

The Salad:

Slice the peeled cucumber to your liking on a mandolin… preferably very thin. Mix the oil, vinegar and lemon juice and add salt/pepper to taste. Have some fun with quantities, okay? Some people prefer more lemon... others lean more to the vinegar. Make this baby your own! :-) Toss with the cucumbers and serve chilled.

Blessed be… and happy cooking!

Avocado Mash & Eggs

Avocados are good for you... Eggs are a superfood in my book. Combine the two as you'll see here and your morning will start with Yummy Noises! Enjoy!

Ingredients:

• 1 avocado
• 2 eggs - sunny side up
• olive oil as needed
• salt & pepper to taste
• cooking spray

Preparation:

Cut up an avocado on a plate and mash with a fork.

Add olive oil, salt & pepper a little at a time until you get a

mash consistency and seasoning to your liking.

Heat a skillet, add cooking spray and fry the eggs. Just before the eggs are done, warm the mash for 30 seconds in the microwave on high. Slide the eggs onto the mash and enjoy!

Blessed be... and happy cooking!

Lemon Parmesan Barley

I think I've now established that barley has become my go-to grain, not only because of its low glycemic index but also because it matches my flavor pallet and cooking so well. I always look for new ways to use this grain, and recently I came across this little gem on Food.com that will pair quite well with any lemon oriented protein. Enjoy!

Barley is shown here paired with Chicken Gruyere

Ingredients:

• 3 cups chicken broth
• 1 cup pearl barley - rinsed thoroughly
• 1 tbsp extra virgin olive oil
• 1 tbsp salted butter
• 1/8 tsp black pepper
• 1/4 cup shaved parmesan cheese
• 1 tbsp lemon zest
• 1 tbsp fresh parsley, chopped

Preparation:

Combine the broth, oil, butter and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring to a boil. Lower heat and simmer ~35-40 minutes until tender and most liquid is absorbed.

Remove from heat and stir in cheese, lemon zest and parsley.

Cover and let stand for 5 minutes... then fluff with fork and serve.

Barley is shown here paired with Slow Cooker Mediterranean Chicken

The barley also pairs well with Lemon Caper Snapper

Blessed be... and happy cooking!

Curried Chickpea Stew with Roasted Vegetables

  Full credit for this delicious stew goes to the ADA's Diabetes Food Hub

Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly Curried Chickpea Stew. Bursting with flavor and roasted veggies, this stew is like a hug for your taste buds and your health.

Ingredients:

• 1 small sweet potato (peeled and diced, for the roasted veggies)
• 1 red bell pepper (diced, for the roasted veggies)
• 2 cups cauliflower florets (for the roasted veggies)
• 1 tbsp olive oil (for the roasted veggies)
• 1/8 tsp salt (for the roasted veggies)
• 1/4 tsp black pepper (for the roasted veggies)
• 2 tsp olive oil
• 1 yellow onion (diced)
• 2 cloves garlic (minced)
• 2 tsp curry powder
• 1/2 tsp ground turmeric
• 1/4 tsp salt
• 1/4 tsp black pepper
• 14-16 oz canned diced tomatoes
• 1 1/4 cup unsweetened coconut milk
• 1 cup vegetable broth
• 15 oz canned chickpeas (rinsed and drained)
• salt and pepper to taste
• handful fresh cilantro or parsley (chopped, for garnish)

Preparation:

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1 tablespoon of olive oil, salt, and pepper.

Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized.

In a large pot or Dutch oven, heat 2 teaspoons of olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent.

Add the curry powder, turmeric, salt, and pepper to the pot. Stir well to coat the onions and garlic with the spices.

Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil.

Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally.

Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro or parsley.

Blessed be… and happy cooking!